A practical marathon framework covering gradual mileage, long runs, strength, recovery, footwear and race preparation.
Build the base first
Marathon training works best when you begin from a consistent running base. Increase volume progressively so muscles, tendons and bone have time to adapt.
Long runs are important, but not the whole plan
A weekly long run develops endurance, while easy mileage, selected quality sessions and strength work support the rest of the system. Avoid turning every run into a test.
Recovery determines how much training you can absorb
Sleep, fuelling, hydration and easier days are essential. If soreness is escalating or performance is falling, more training is not automatically the answer.
Practise race day
Use training to test shoes, socks, nutrition and pacing. Nothing important should be completely new on race morning.
Clinical note: Online information cannot replace an individual assessment. If symptoms are severe, worsening or affecting your ability to walk or exercise, arrange an appropriate clinical review.